TJ’s Gym WODs for week of March 24th

IMG_4822Here are some of the NorCal Teens athletes who inspired us all today:
Our second annual NorCal Teens event went off  without a hitch, thanks to the help of the kind of enthusiastic army of volunteers and judges to which we’ve become accustomed.  TJ’s Events has taken on a life of its own, and while we sometimes stress out and may even complain how much work it entail, it’s a labor of love for us all.  Putting on a teen event is especially fun and rewarding; those kids lay it all out there and have learned the art of sportsmanship at a young age.  We thank everyone who participated today–whether as an athlete, a parent, a spectator, a coach, a judge, or a volunteer.  Congratulations to all of the athletes for their jobs VERY well done!

Mon. Mar 24th

WOD 

All Levels
A1. DB RDL; 3111; 6-8reps; rest 90sec; 3 sets
A2. Close Grip Bench Press; 21X1; 6-8 reps; rest 90sec; 3 sets
*keep weigths light on GM, knees back, weight in heals. stable lumber spine everyone!

3 Sets for Times
AD .4 MIles
10 Hang Power Cleans
15 Box Jumps Step Down
20 Double Unders
Row 300m
rest 3mins
*switch order and sequence each round
*20-25mins to complete
Wrench
A. Power Clean every 60sec; start at 155/115 and add 10/5# per minute until you fail
+
For Time
20/15 Cal AD
10 2-arm KB Snatch (44/26 per hand)
20/15 Cal AD
10 2-arm KB Snatch (44/26 per hand)
20/15 Cal AD
+
For Time
12 Power Cleans (185/135)
12 HSPU (deficit if you can)
9 Power Cleans (185/135)
9 HSPU (deficit if you can)
6 Power Cleans (185/135)
6 HSPU (deficit if you can)

Metabolic

Barbell Mile, Metabolic Style(use an empty barbell)

25 Presses

25 Push Presses

25 Push Jerks

Run/Row 400m

25 Back Squats

25 Front Squats

25 OHS

Run/Row 400m

25 Sumo Deadlift Hi Pulls

25 Deadlifts

Run/Row 400m

25 Squat Cleans

25 Squat Snatches

Run/Row 400m

Out of Town WOD

100m Run

10 Burpees

Rest 90 seconds

8 rds

Mobility WOD https://www.youtube.com/watch?v=k2j1cGdFAhM

Tues Mar 25th

WOD 

All Levels
A1. 2 Front Squats + 2 Thrusters; rest 20sec; 4 sets
A2. C2B Pull Up; 4.4.4 x 4 sets; rest 2-3mins
*scale C2B to Kipping, or do strict sets of 2.2.2
EMOM x 16
Odd – 8-10 DB Hang Squat Cleans
Even – 10-12 Burpees to Target

Wrench
A. Snatch – build to a max
+
AMRAP 8mins
3 Thrusters 75/55#
3 Burpees over barbell
6,6
9,9
12, 12……
AD 10mins @ moderate effort to flush the legs

Out of Town WOD

AMRAP in 8 min

400m Run

15 Situps

12 Pushups

Wed Mar 26th

WOD 

All Levels
5min AMRAP 90%
1 Wall Walk
Row 6 Calories
rest 3mins
5min AMRAP 90%
OH Walking Lunge x10 Steps
50m Shuttle Run x 2 (100m of total distance)
rest 3mins
5min AMRAP 90%
Airdyne 10/6 Calories
KBS x 10reps
rest 3mins
5min AMRAP @ 90%
5 DB Snatch R – heavy
5 DB Snatch L – heavy
10/6 Push Ups

Wrench
A. Pause Push Jerk (hold 2sec in did) + Split Jerk; build to a tough complex
B. EMOM x 8 – split jerk x 2 at moderate weight

+
For Time
40 KBS 70/53
30 Box Jumps Step Down 24/20
20 Ring Push Ups
10 Cal Row
rest 6mins x 2 sets

Metabolic

8min AMRAP 90%
1 Wall Walk
Row 6 Calories
10min AMRAP 90%
OH Walking Lunge x10 Steps
50m Shuttle Run x 2 (100m of total distance)
8min AMRAP 90%
Airdyne 10/6 Calories
KBS x 10reps
8min AMRAP @ 90%
5 DB Snatch R – heavy
5 DB Snatch L – heavy
10/6 Push Ups

Out of Town WOD

5min AMRAP 90%
1 Wall Walk
20 Jumping Lunges
5min AMRAP 90%
OH Walking Lunge x10 Steps
50m Shuttle Run x 2 (100m of total distance)

Mobility WOD https://www.youtube.com/watch?v=lWNirIqaDPk

Thurs Mar 27th

WOD 

All Levels
A. 5 Push Press; EMOM x 10mins (build in weight as you go)

B. 50m HS Walk For Time or 30 HSPU For Time or Accumulate 4mins of HS Hold
*8min Time Cap

4 Sets @ high effort
10 Burpee Box Jumps
60sec Row/AD @ high effort
rest 3mins
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

6 Sets @ high effort
10 Burpee Box Jumps
60sec Running Sprint
rest 3mins

Friday Mar 28th

WOD

Open Workout 14.5 

Out of Town WOD

50,40,30,20,10 reps of

Double Unders and Squats

Metabolic

“Jack”
AMRAP in 20 minutes, with a partner:
10 Push Press (115/80)
10 KB Swings (52/35)
10 Box Jumps (24/20)

 

Mobility WOD https://www.youtube.com/watch?v=t7VaIwSBEow

Sat Mar 29th

WOD 

All Levels
A1. KB Front Rack Walking Lunge; 12 steps; 4 sets
A2. Strict Pull Up; 3-5 Reps; 4 sets
400m Run
then
3 Rounds
15 Wall balls
15 Pull Ups
then
400m Run
then
3 Rounds of
15 KBS
30 Double Unders
then
400m Run

Wrench
A. Build to a max in the clean and jerk
+
For Time
5 Clean and Jerk 185/125
5 Muscle Ups
4 Clean and Jerk 195/135
4 Muscle Up
3 Clean and Jerk 205/145
3 Muscle Up
2 C&J 215/150
2 MU
1 C&J 225/155
1 MU
*perform as power clean

Sun Mar 30th

WOD 

A. Run 400m x 4 sets. Rest as needed between sets and increase pace each set to a best time.

B. 10-9-8-7-6-5-4-3-2-1 reps
DB Cluster 45/25
15-14-13-12-11-10-9-8-7-6
Foot Anchored Weighted Sit-up

Perform 3 Renegade Rows with Cluster weights at the beginning of each minute (including at 0:00).

Mobility WOD https://www.youtube.com/watch?v=xSjIfnTTD_Y

About tjsgym

Owner of TJ's Gym
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